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Decided to deviate slightly from my program today and just focus on arms. Great workout! The pump is insane! I definitely feel like I'm making more progress.

Arms

Tricep Pushdowns with Rope - 10 sets (10/10/10/10/10/10/10/10/10/10). Increase the weight every two sets, even if you have to rest/pause towards the end.

Standing Cable Curls - 10 sets (10/10/10/10/10/10/10/10/10/10). Same technique as above. These first two exercises were your warm-up!

One-Arm Dumbbell Preacher Curl - 2 sets (to failure). Do as many reps as you can, even getting assistance from a workout partner. If no partner, perform partial reps when you can no longer do full reps. Once you can't move the dumbbell, you're done.

T-Curl - 2 sets (to failure). Set up a medium incline (45 degree) bench and grab a couple of dumbbells. With your hands in a neutral position and your arms rotated out towards the side, curl (hammer style) up to your shoulders. Increase the weight for the next set.

Lying Dumbbell Extensions - 2 sets (40/40). Yes, that's 40 reps each set. Lay down on your back and place the dumbbell on one pec. Grip the weight and with your elbow splayed out, extend the dumbbell over your chest. Increase the weight for the next set.

Under Bar Triceps Extension - 2 sets (to failure). Lean against a fixed bar (I used the Smith Rack) and use your body weight to lower your head under the height of the bar with your head between your arms, then perform a triceps extension. Go to failure.

Triceps Gauntlet - 1 pyramid set (200 reps). Here's how this works. Select 5 pairs of dumbbells and line them up. Perform a set of 20 lying skull crushers with the lightest weight, then without rest grab the next pair of dumbbells and repeat another 20 reps. Do this until you reach 100 reps (5 sets). Then start over but in reverse order, using the heaviest dumbbells first. Great pump!

Under Bar Triceps Extension - 2 sets (to failure). Lean against a fixed bar (I used the Smith Rack) and use your body weight to lower your head under the height of the bar with your head between your arms, then perform a triceps extension. Go to failure.

^
I love that exercise.

How light did you have to go on the Lying Extension for the 40 reps?

__________________James 1:16-17 ESVDo not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano

You don't see too many people doing it anymore. When I was training at Medina's (in Hayward, CA - one of the "mecca's of bodybuilding on the West Coast), they actually had a designated area for it. But now those kinds of gyms are closing left and right and being replaced by Planet Fitness and the like. :/

Quote:

How light did you have to go on the Lying Extension for the 40 reps?

I used 30's. I wanted to go for 35's, but I wanted to keep strict form plus save a little in the tank for the gauntlet.

Good workout today, it was hot in the gym so it was extra brutal. Pushing 100 degrees outside today. The goal for today was to perform fewer sets per exercise (I usually do 5 - 7 sets) but slightly higher reps.